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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: syd

In the 7 days ending Jan 28:

activity # timemileskm+m
  Run6 4:19:03 24.56(10:33) 39.52(6:33) 812
  Orienteering1 1:26:10 5.84(14:45) 9.4(9:10) 38417c
  Climbing2 1:15:00
  Bike - Mountain 1 1:13:29 15.58(12.7/h) 25.07(20.5/h) 79
  Strength1 5:00
  Total10 8:18:42 45.98 74.0 127517c

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MoTuWeThFrSaSu

Sunday Jan 28 #

12 PM

Run 1:09:43 [3] 5.74 mi (12:09 / mi) +269m 10:36 / mi
shoes: Salomon Speed Cross 4

Exploring Moraine State Park. We went out on the mountain bike trails. Very rocky, but there were some nice sections throughout. And then back on the NCT. Kevin overlaid gpx tracks of the trails onto a USGS map before we went so I got in some practice for next weekend. Beautiful day to be out!

Saturday Jan 27 #

10 AM

Climbing 45:00 [3]

Top-roping. Made it up most of the 11’s I tried, had fun attempting a couple 12’s but didn’t get that far.

Friday Jan 26 #

2 PM

Bike - Mountain 7:26 [4] 1.05 mi (8.5 mph)
shoes: Trek Superfly

Biking Take 1
Wanted to get out on our bikes and enjoy the nice weather. Parked at the Boston trailhead and set out along the trail...it was terrible. The trail was so soft. I think I could've ran faster with less effort. Would've been great AR training, but not at all the enjoyable ride I wanted. Bailed shortly after we started and decided to go to the paved section of the trail :)

Bike - Mountain 1:06:03 [3] 14.53 mi (13.2 mph) +79m
shoes: Trek Superfly

Biking Take 2
The paved section was so much better! Raced a train at the start. Tested out a few more of my Christmas presents. Arm sleeves were too big, not a fan. Pedals were great.

Thursday Jan 25 #

2 PM

Run 1:39:45 [3] 10.31 mi (9:41 / mi) +238m 9:02 / mi
shoes: Brooks Ravenna

Long run on the trail. Just a thin coating of snow, so nice to not be sliding around every step! Legs felt great. Planned routes on an EOC 2006 long map.

Wednesday Jan 24 #

2 PM

Run 43:04 [3] 4.52 mi (9:32 / mi) +40m 9:16 / mi
shoes: Brooks Ravenna

Easy run along the Montour trail. What a gloomy day.
7 PM

Climbing 30:00 [3]

Finished a V2-4 and a V3-5 I've been working on.

Tuesday Jan 23 #

2 PM

Run 4:41 [2] 0.47 mi (9:58 / mi) +22m 8:42 / mi
shoes: Salomon Speed Cross 4

To the start.

Orienteering 1:26:10 [3] 5.84 mi (14:45 / mi) +384m 12:15 / mi
17c shoes: Salomon Speed Cross 4

Old red course at Mingo Creek. The green was thick and full of thorns, so I tried to avoid it where I could. Some of the fields were nicely mowed while others had weeds over my head. Happy with my navigation. I'm improving at contouring. Also tested out my new rogaine pack and it was awesome!
3 PM

Run 3:33 [2] 0.4 mi (8:52 / mi) +42m 6:41 / mi
shoes: Salomon Speed Cross 4

Back to the car.
6 PM

Strength 5:00 [3]

Core

Monday Jan 22 #

4 PM

Run 38:17 [3] 3.12 mi (12:16 / mi) +201m 10:13 / mi
shoes: Brooks Ravenna

Frick Park. So muddy. Printed off a mini o-map of the park to practice reading on a smaller scale while running. Meant to do a few more hills, but the parking lot locked at dusk and I was worried about the time.

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